Encouraging 6 Healthy Habits in Your Children


One of the biggest responsibilities as a parent is to start instilling good habits in your children when they are young. With these good habits, they will flourish mentally, physically, and emotionally for the rest of their life. Your child’s school can also help reinforce these good habits along with you. The best schools in Bangalore teach good habits from a young age which are very important, and you and your child’s school can make sure your child gets into these six good habits.

Eating Nutritious Foods

Balanced and nutritious meals are an essential family base. Your child should be eating fruits and vegetables, whole grain, protein and healthy fats. They should not overeat on junk food and fast food. Your children should be deciding what they put in their bodies. Your kids need to know what they are eating and why.

According to the CDC only 12.2% of 2-5 year old children consume the recommended daily value of fruit and veggies (CDC 2021). By learning healthy eating habits at an early age children are more likely to keep these habits into adulthood and hopefully not get their children started down this path.

Regular Physical Activity

It is important that kids exercise regularly because it helps keep them healthy and happy. Encourage your kids to do activities that are right for their age, like sports, dance, or bike riding. The World Health Organization (WHO) says that kids 5-17 years old should have at least 60 minutes of physical activity every day (WHO, 2020).

Regular physical activity does more than maintain a healthy weight—it also strengthens our hearts, bones, and muscles, improves our coordination, boosts our moods, and prevents illnesses like heart disease, stroke, and diabetes.

Sufficient Sleep

Getting enough sleep is crucial for children to grow, develop, and be healthy. Set a regular bedtime routine and make sure that your children get the recommended hours of sleep for their age. American Academy of Sleep Medicine (AASM) says these are the recommended sleep times for each age group (Paruthi et al., 2016):

Age Group

Recommended Sleep Duration

Infants (4-12 months)

12-16 hours per 24 hours

Toddlers (1-2 years)

11-14 hours per 24 hours

Preschoolers (3-5 years)

10-13 hours per 24 hours

School-aged children (6-12 years)

9-12 hours per 24 hours

Teenagers (13-18 years)

8-10 hours per 24 hours

Proper Hygiene

It is vital for kids to be taught proper hygiene practices in order to stop sickness from spreading and keep healthy overall. Kids need to be taught to regularly wash their hands, especially before eating meals or returning after going to the restroom. Kids should be taught the proper technique for hand washing which includes using soap and washing for a minimum of 20 seconds.

Another crucial hygiene practice for children is brushing teeth twice a day, showering or bathing regularly, and coughing or sneezing through the mouth and nose. You can make hygiene more fun if you have colourful soaps, toothbrushes, towels, and create a reward system.

Limiting Screen Time

It’s important that we place limits on screen time for children in today’s digital age. Too much screen time can lead to a sedentary lifestyle, a disrupted sleep schedule, and a weakened social bond. Here are the American Academy of Pediatrics (AAP) recommendations for screen time (AAP, 2016):

  • Children under 18 months: Avoid screen media aside from video-chatting.
  • Children 18-24 months: Watch high-quality programming together preferably with a caregiver.
  • Children 2-5 years: Limit screen use to one hour per day of high-quality programs. Parents should watch with children to help them understand what they’re seeing.
  • Children 6 years and older: Place consistent limits on the time spent using media, the types of media, and make sure media does not take the place of adequate sleep, physical activity and other behaviours essential to health.

Emotional Well-being

Promoting emotional well-being is equally important as physical health. Inculcate healthy ways to express and manage their emotions. Encourage open communication and provide a safe space to talk about their feelings. Assist them in developing skills to cope with stress, anxiety, or frustration.

Build a positive self-image by focusing praise on their effort and achievements, not just outcomes. Encourage practising gratitude, kindness, and empathy towards others. Show through your behaviour and create a home full of support and love.

Final Take

Teaching healthy habits to our kids is a crucial duty for educators and parents. With nutrition, physical activity, sleep, hygiene, screen time boundaries, and emotional well-being concentration, we can consign our children on the way to their healthier, happier lives. The international schools in Bangalore also play an important role in consolidating these habits both through their curriculum and through their activities and environment.

Remember, no matter how old or how little you start fostering healthy habits, you can start anytime. Stay Relaxed, Have Fun With It, and Keep It Regular! Parents and schools together! We established good health habits from our children’s birth


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